While holidays are for feasting, overeating and gaining weight can put one’s health at risk. To help people prepare delicious and nutritional meals, a number of food and nutrition experts offered tips on picking the right ingredients and the best way to cook them.
Statistics from the Department of Health (DOH) show that in 2008, 44.1 percent of the nation’s adult population qualified as overweight or obese, which means their body mass index (BMI) was over 24.
The BMI is calculated by taking a person’s weight in kilograms divided by the square of his or her height in meters.
PHOTO: HUANG SHU-LI, TAIPEI TIMES
Eating healthy is important not only for those who might be overweight, but to all people, as it can protect their liver, kidneys and heart and strengthen their immune system, said Tsai Mei-chih (蔡美芝), a nutritionist at the Danshui branch of the Mackay Memorial Hospital.
This means eating food that is low in sodium, cholesterol and saturated fat, Tsai said.
DISEASES
Studies have shown that high blood pressure, atherosclerosis, coronary heart disease, strokes, stomach cancer and respiratory problems are all related to the consumption of too much salt.
As a general guideline when choosing ingredients, one should avoid artificially processed or preserved foods such as sausages, smoked ham, pickled vegetables and various types of fish paste used in hot pots. Instead, choose fresh produce to keep sodium consumption at a minimum, Tsai said.
When it comes to flavoring, she recommends avoiding heavily salted sauces such as ketchup, monosodium glutamate (MSG) and various forms of “essences” that come in the form of powder or paste such as essence of chicken, beans and beef. Rather than adding these high-sodium flavoring, try freshly squeezed juices from lemons, pineapples or vinegar for acidity, or mushrooms, seaweed, onions, parsley, coriander or vanilla for aroma.
For even more variety, garlic, ginger, pepper and anise are all good alternatives to oversalting meals, Tsai said.
Once one has chosen fresh produce as ingredients and the right kind of seasoning, the next step is cooking them the right way, preferably by steaming, baking or boiling.
“Foods that are pickled, smoked, stewed or fried can easily increase sodium and calorie intake,” she said, adding that many people often consume more calories than they think because even though they chose the right ingredients, their methods of preparing the food were misguided.
CALORIE INTAKE
Chin Hui-min (金惠民), chairperson of the Chinese Federation of Dietitians Association, said that calorie intake also hinges on the amount and type of snacks we consume.
Over the holidays, it is common to see families talk about their year over bowls of nuts, cookies or fried snacks. While nuts are preferred over other snacks that contain little nutritional value but are high in fat, and carbohydrates like candies, pastries and rice crackers, nutritionists warn against overconsumption.
Chin said eating 100g of macadamia nuts would mean taking in more than 700 calories, which is equivalent to eating about three bowls of rice.
Walnuts, almonds, sesame, peanuts, cashews and pistachios, although nutritious, can also cause weight gain if people pop them in their mouths one after another while lounging around on the couch watching TV or talking to family members.
“That said, nuts are still an essential part of a balanced diet,” Chin said.
“Nuts are nutritious and easily produce a feeling of fullness, so that we don’t feel hungry and grab a bag of fried potato chips,” she said.
Studies have also shown that those who eat a moderate amount of nuts each day have less chance of getting cardiovascular diseases. They are also a good source of iron, calcium, fiber, zinc and vitamins that may be lacking in other foods.
Chin said that a good way to control daily calorie intake after eating nuts is to eat food that is cooked with less oil or fat as a way to offset the high-calorie snack in the next meal.
BEAUTY
For those who have mastered the art of cooking or eating healthily, the next step is eating to look good.
Serine Li (李婉萍), a nutritionist at the ReShining Clinic, said that cooking to promote health and beauty is not difficult, as the ingredients could be easily found in grocery stores and supermarkets.
One popular holiday dish Li recommends especially for women is braised beef shank, because it is a good source of iron that can add a bit of natural blush in the cheeks.
Steamed jellyfish and grouper are also a good choice because they are relatively low in cholesterol and fat but high in protein and collagen, which is good for the skin and easy on the blood vessels, she said.
BENEFITS
Broccoli, cuttlefish, mussels, pepper and Chinese green onion are beneficial to cell production, which can help prevent excessive hair loss, weak and brittle nails and rough skin.
Broccoli has also been shown to help boost DNA repair and prevent cancer, while its carotene content can minimize the harmful effects of UV rays on the skin after exposure to the sun, she said.
All in all, having given advice on the types of foods to eat over the holidays, nutritionists say that it is still important to abide by the golden rule of nutrition, which is to eat a variety of foods, and that everything must be taken in moderation.
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